Pre WOD:

E2MOM for 12 min:
(3 sets each)
1, 5 Weighted Pull Ups RIR 2
2, X sec Ring Support (one set)
X= Lowest time on any round

WOD:

3 Rounds:

A, Amrap 6 min:
Buy in: 500 m Erg Then max rounds:
1 Burpee Pull Up
2 Pull Ups
3 Toes to Bar
4 KB Russian Swing 24/16 kg

2, Amrap 6 min:
Buy in: 100 Double Unders Then:
1 SA DB Snatch
2 SA DB Hang Clean
3 SA DB FS
4 SA DB FR Reverse Lunges

Weight: 22.5/15 kg, Switch side every round (No rest in between amraps)

 

Post WOD:

60 min Zone 1-2 on Optional Erg/Run